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FitCity CrossFit – CrossFit

*12 Days of Christmas wod this coming Thursday at 9:15am!!! Wear your holiday attire for added fun!
**Holiday schedule posted at the gym. Modified schedule begins this Thursday 12/24.**
*Dirty Thirty challenge of the day….120 DB/KB Snatches! (Alternate right and left arm. Each arm counts as one rep)

Warm-up

(No Measure)

200m Run

AMRAP 5

5 Crawlers w/push up

10 PVC OHS

10 Ring Rows/Pull Ups

Squat & Shoulder Prep plus Keg Drill

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Mobility

(No Measure)

Strap Stretch

Wall Shoulder Stretch

Foam Roll as needed